The wrong movements of flexing and stretching of the parallel bar arm should be paid attention to

Some people still know about parallel bar arm flexion and extension. Parallel arm flexion and extension are good, and parallel bar arm flexion and extension are relatively simple. Of course, parallel bar arm flexion and extension also have a good training effect. I believe many people don’t know about parallel bar arm flexion and extension. So, what are the wrong actions of parallel bar arm flexion and extension? Let’s learn about parallel bar arm flexion and extension together.

The wrong actions of parallel bar arm flexion and extension

1. Not warming up enough for shoulders

The warm-up before training will make you better and prepare you for the next high-intensity training!

Many people encounter shoulder pain problems. Many people think that they have done actions that exceed their own movements, which lead to injuries, but in fact, it is not the case. It may be that you did not give your shoulders enough. Warm up, there is synovial fluid between the shoulder bones and bones. When you heat up the body, you will also have better mobility and less risk of injury.

2. The wrist is not neutral

The correct way to hold is to let the vertical connection between the parallel bars and the floor pass through the center of your wrist. Keeping neutral wrist rolls too forward or backward and let the gravity vertical line deviate from the center of your wrist, which will make the wrist pressed.

3. The torso falls too low

　　If the torso falls too low, it will cause additional shoulder extension (the elbow is behind the torso), causing insufficient muscle strength and causing joint instability. Therefore, when falling, just the elbow is just on the side of the body or a little behind.

4. The chest is not straightened throughout the movement

　　At the beginning to the end of the movement, keep it Thrust your chest to keep your shoulder blades slightly retracted and sinking, avoiding the phenomenon of restricting the movement of the shoulder joint, or pinched shoulders!

5. The distance between the parallel bars is too wide

　　When the parallel bars are too wide, the torque of shearing force on the shoulders will be increased (the shoulder is the fulcrum point). The larger the distance, the greater the shear distance. The width of the parallel bars should be the same width as shoulders

6. Do not open the elbow too much

　　　Abstract of the elbow will cause shoulder abduction. At this time, the less part of the humeral head sinks into the joint socket, so the joints are more difficult to stabilize, so the elbow should be close to the side.

　　The key points of the flexion and extension of the parallel bars

　　1. During the entire activity, the forearm should be kept as stable as possible, and the elbow should be placed directly above the hand grip position.

2. The upper body is facing Slightly lean forward, pointing the chest to the direction of the ground.

3. When the body falls, relax the shoulder blades and let the shoulders be lifted up. You should feel the pull of the chest and triceps to avoid tightening the upper trapezoid muscles and letting the shoulders pull in the direction of the ears.

4. When pushing up, the shoulder and elbow joints should move at the same time, and the tilt angle of the upper body remains unchanged, so that the body keeps moving forward throughout the whole process.

5. Imagine changing a normal push-up (body horizontal) to perform it in a state that is close to vertical, so that it is easier to find the feeling. (The prerequisite is of course to effectively master the push-up skills)

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